Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Canned Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Canned Kidney Beans: 595g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	25% 18g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.091% 0.066g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 11g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	14% 7.84g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	319% 1274μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	398% 9.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.3% 27.3mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76% 455IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.066mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	461% 37mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3.5 times more Vitamin B1, 8.9 times more Vitamin B2, 13 times more Vitamin B3, 7.2 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12, 3.8 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 5.3 times more Iron and 3.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 19.2 times more Calcium, 4.6 times more Copper, 7.6 times more Magnesium, 6.4 times more Phosphorus, 4.8 times more Potassium, 1.8 times more Selenium, 2.6 times more Sodium and 86.5 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Canned All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.3 times more Carbohydrate and 1.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 28.5 times more Omega 3, 12.9 times more Fiber and 4 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.